Isn't this the attitude I aspire to in life?
-Im Gyeong-seon (novelist, runner)

I recommend this book to those of you who lack the courage to run alone.
-Lee Yeon (author of "How to Swim Every Day," content creator)

I felt like I had found the answer I had been searching for.
Run while focusing on your exhalation rather than running out of breath.
I sincerely hope that many people will read this book, believe in themselves, and find the strength to keep trying.
-Jin Seon-gyu (actor, runner)

Recommended by Im Gyeong-seon, Lee Yeon, Jang In-seong, Kwon Eun-ju, and Jin Seon-gyu

“Running? I can do that on my own, right?”
The exclusive running YouTube channel, Maranic TV,
The first book by Happy Runner Ole, operator of the running community "Mafia Run" with 10,000 members.

Happy Runner Ole Jaejin Lee of Korea's No. 1 running YouTube channel, Maranic TV, has published "Maranic Face" by Pureunsup Publishing.
If you know you need change but hesitate, if you hesitate before a new challenge, big or small, this book will provide the answers.
The author, who gave up her job as a producer at a major broadcasting station and is now a popular YouTuber with 150,000 followers and who completely changed her life through running, talks about the joyful experience of facing change.
This book is not simply about running itself, but rather a testimony and suggestion for a life changed by running.


The reason why 〈Maranic TV〉 was able to establish itself as a YouTube channel that captured the hearts of countless subscribers with the theme of 'running', which was a culture exclusive to a small minority, was not because it was good at conveying running know-how or skills.
This was possible because of the author's earnest persuasion and motivation that "you can change" just by taking one step now, and that if you repeat even small "experiences of doing things," you will encounter a changed you.

The author recommends running at a "maranthic pace," a pace that prioritizes a clear direction over speed and a pace that suits your body.
I'm sharing my journey of letting go of my obsession with speed and starting to run slowly, experiencing amazing changes and building confidence through small accomplishments, which allowed me to take on more daring challenges and live my true self.


This book, which introduces the benefits of running, not only for improving health but also for mental health, and even for changing one's attitude and values, is recommended reading not only for beginners but also for anyone looking to make a turning point in their life!

Just running a little wasn't going to change my life.
But as I was walking out of the emergency room, I felt an inexplicable discomfort.
If we do nothing like this, nothing will change.
I'll be living with the same worries at the end of next year, and even at the end of five years from now.
This can't go on like this.
Let's not dwell on what we can't do, but rather start with what we can do.

Running? I can do that on my own, right? Rather than living each day in bed at work, my heart pounding, my heart racing, I'll try getting my own heart pumping.
That's how my run began.

--- p.19, from “Prologue: The wondrous force that moved me, Maranic Pace”

Just because your heart hurts doesn't mean you can't move your body.
If you have the will, you can pull it off somehow.
But when the body becomes sick, it is not easy to move the mind.
The mind tends to harden along with the body.

When you feel like you can't do anything right now, at least build up your stamina.
As your body gains strength, your mind also gains strength.
My anticipation that I too can achieve something grows.
It gives me the courage to boldly tackle even the smallest opportunity that comes my way.
Even if something doesn't go well, you can still try again.

Crucially, it gives you the confidence that you can do things that others find difficult and can't do.
All of this is thanks to the stamina I've built up over time.
--- p.47, 「Chapter 1.
From "To You Who Need a Change"

I immediately crumpled up the cigarette pack and threw it in the trash can, decided to go for a run, and decided to get rid of my jiggly stomach, even if it wasn't a six-pack.
I didn't want to see my lifeless face in the mirror anymore.
I decided that I couldn't create a terrible situation where I would suddenly lose consciousness, be taken to the emergency room, and end my life in an instant.
It was around that time that I decided to get out of that huge chicken coop-like building where I had to work overtime as if it were nothing.
And now, in my mid-40s, all those resolutions have come true.
Now I know clearly.
The resolutions I make now will shape who I will be in 10 years.
The fact that you decide.
--- p.58, 「Chapter 1.
From "To You Who Need a Change"

With all these benefits, from strengthening the musculoskeletal system and boosting immunity to improving sleep quality, increasing endurance and increasing social connection, running for more than 30 minutes is enough, so it's hard to find a reason not to do it.
Above all, 30 minutes is a time that anyone can challenge without any burden.
If running is difficult from the beginning, you can start by walking quickly.

Now I am a runner who enjoys running 10km.
But I know that even just running 5km can give me a sense of accomplishment, so on days when I really don't feel like running, I lace up my sneakers and say, "Let's just run lightly for 30 minutes anyway."
After finishing the run, I feel like I'm returning home with a precious gift, thinking, 'I did the right thing!'
--- p.78, 「Chapter 2.
From "You will begin"

I know now.
How to get what you want very slowly.
To be precise, there is no royal road to quickly achieving what you want.
Everything takes time.
If so, you can achieve it by breaking that long time down into small, frequent chunks.

The reason we feel like the wall is too big before our first attempt is because we want to achieve our goal quickly and in one go.
'You need to run about 100 laps to lose weight quickly', 'You need to memorize an entire English book to improve your skills quickly'.
However, if you set such a lofty goal too ambitiously, you will inevitably fall while trying to climb over the wall.
Also, when you fall, it is not easy to try again because you feel lost when you think about conquering it again.
--- p.89, 「Chapter 2.
From "You will begin"

For me, Maranic pace means running at the speed my body can move at.
At first, you may start at a pace that is almost like walking, and as your body gradually becomes more relaxed, you may increase your speed as you become more relaxed.
If you feel tired while running, you can always slow down and switch back to a slow pace.
Whenever you want to stop, stop and come back.

As I slowed down, I began to see things I hadn't seen before and hear things I hadn't heard before.
I was able to run without relying solely on the sensation in my legs, but with all my senses working.

I listened to the sound of the stream and looked up to see flocks of migratory birds flying by.
When I reached out and high-fived the acacia petals, the trees gave off their fragrance as if cheering me on.
If you feel thirsty, you can stop for a moment and enjoy the sweetness of a sip of water.
I felt embarrassed that I had been running forward, panting, without even noticing this colorful beauty.

Running, which was difficult, has become doable.
I thought that life would be a little more worth living if I had this kind of mindset.
--- p.138, 「Chapter 3.
From "The Face of a Person Enjoying"

Running slowly helps us not forget the 'real reason' we started running.
We think we started running because we wanted to get back into shape or get healthy, but if we go back to the more fundamental reason, we probably started running to live a happier life.
I think it started because I thought I was unhappy because I was fat, and because I was unhealthy and therefore unhappy.

But happiness doesn't come simply from losing weight.
It is not something that can be created just by regaining health.
Happiness is like a comprehensive art.
The feeling of happiness comes to us only when the various elements of life are in balance.
Therefore, you must always keep this in mind while running.
'I run to be happy.'
--- p.161, 「Chapter 3.
From "The Face of a Person Enjoying"

Ultimately, confidence goes beyond simply feeling like you can do it; it's a process of internalizing specific methods and knowledge of how to do it.

The fear I felt when I first stood at the starting line of a marathon was due to my lack of information and knowledge regarding such situations.
Whether it's competing in a running competition or having to express my opinion in front of a large group of people, I've gained some experience now and can handle most situations naturally.

Experience gained through direct experience.
I believe this is the source of true confidence.
--- p.223, 「Chapter 4.
From "Things that can only be achieved by running"

From around that time on, things I had not seen before began to appear.
When I saw a runner wearing a finisher's commemorative T-shirt with the word "Finisher" printed on it, I was so envious that I wanted to rip the T-shirt off and run away with it. When I saw a picture of someone wearing a finisher's medal around their neck, I was overcome with the desire to replace my face with theirs.
What I realized then was that they were not special people.

I used to think that people who completed a marathon were either born with incredible physical strength or had super mentality, a completely different category from me.
But among those who actually finished the race, not many said they were born with a talent for running.
If you listen closely to their stories, you'll find that they were all extremely ordinary people with nothing particularly remarkable about their physical appearance, and who had gone through a time as precarious as my own mental health.
--- p.248, 「Chapter 4.
From "Things that can only be achieved by running"

When you make decisions and act based on clear values, you can experience a true sense of success: "I'm doing what I want to do."
Of course, there will be things that go differently from what I intended.
But since I know exactly where I need to go, when the alarm on my wrist goes off, I just turn around and go back the way I originally planned to go.
You may wander around for a while and have an unexpectedly wonderful experience.
As you pass each 1km or 5km, truly celebrate those small successes and build confidence for greater success.

--- p.273, from “Epilogue: The One Thing for ‘True Success’”